Life is not a Sprint

Programming for Friday, August 23, 2013

Just because life is not a sprint does not mean that we shouldn’t train for when life calls for a sprint. Today’s conditioning segment is a series of several sprints, followed by a delineated amount of rest time. Each sprint is an opportunity for you to learn how to get comfortable in high-speed, high-stress scenarios. Life may not be a sprint, but sometimes we have to sprint to get to where we want to go.


30 Burpees +300 meter run AFAP
rest two minutes
30 push ups + 300 meter run AFAP
rest two minutes
30 Toes to bar/ground knees to elbows+ 300 meter run AFAP
rest two minutes
30 Box jump/step ups + 300 meter run AFAP
30 x4 Scissors kicks + 500 row

Today We Get Stronger


Programming for Thursday, August 22, 2013

Strength can only be cultivated through challenge. Only when we are challenged do we expand the limits of what we are capable of. Today, we challenge ourselves with a heavy strength component. Today, we get stronger.


1000 row

EMOM for 12 minutes
3x Tough front squat, odd minute
7x Heavy russian kettlebell, even minute

100 Lunges for time
1000 row


New Paleo Goodness in the WOD Shop!

You may have noticed that the fridge has some new goodies!! Paleo Kits from Steve’s Paleo, dried fruit, Paleo Chef Sauces, beef jerky, and so much more!! It is top quality grass-fed beef, and more importantly, delicious! Check out this recipe using the Maple Mustard Chef Sauce from!


Maple Mustard Short Rib Bacon Burgers
Prep time: 
Cook time: 
Total time: 
Serves: 7
For the short ribs
  • 4 pounds Beef Short Ribs
  • 1.5 cups Paleo Chef Mpale Mustard Sauce
  • ½ cup broth (chicken, vegetable, beef – whatever you can find without sugar)
  • 2 garlic cloves, minced
  • salt and pepper, to taste
For the burgers
  • 1.5 pounds Grass Fed Ground Beef
  • 2 garlic cloves, minced
  • ½ yellow onion, finely chopped
  • salt and pepper, to taste
  • 7-8 pieces of bacon
  • extra Paleo Chef Maple Mustard Sauce to top burgers
  1. Place short ribs in the crockpot. Add broth to the crockpot.
  2. Top short ribs with the maple mustard sauce. Then with garlic cloves and salt and pepper.
  3. Place on low for 8-10 hours.
  4. When the short ribs are done cooking, preheat oven to 405 degrees and place bacon on a baking sheet. Cook for 10-12 minutes or until bacon is crispy.
  5. Once short ribs are done cooking, use a fork to shred the ribs in a separate bowl, removing some of the excess fat.
  6. Then add the ingredients for the burgers into the bowl: ground beef, yellow onion, garlic cloves, and salt and pepper. Mix well.
  7. For the ingredients into burger sized patties.
  8. Place a large skillet over medium-high heat. Once pan is hot, add your burgers to the pan, making sure not to crowd the pan. I did my burgers in two batches to make sure not to crowd it. Cook on both sides for 4-5 minutes.
  9. Once bacon is done cooking and burgers are done as well, top bacon on the burgers and pour on a bit of the maple mustard sauce.
  10. Eat up. Add some greens to it, so it’s healthier for you. Greens are healthy. Duh.
Makes 7 burgers
{photo from}

Carrying the Weight of the World on our Back


Programming for Wednesday, August 21, 2013

The ability to carry a heavy load on our backs is a feat that ought not to be taken for granted. If we lived in a remote village, this ability would enable us to carry buckets of water from far away streams back to our family and neighbors. If a loved one, friend, or stranger collapsed and needed immediate medical attention, we would have the power to carry them to safety. This week’s WOW is about more than the number of reps we achieve, its about training our ability to carry the weight of the world on our backs, with a confident smile on our faces.


Max rep back squat
One minute rest
Max rep back squat
LIFE: #45/#35 barbell, then air squat
FITNESS: #95/#65, then barbell #45/#35
SPORT: Bodyweight back squat/ #3/4 bodyweight, then #135/#95


Stretch of the Week

To be able to carry the weight of the world on our back (and then squat with it), we must have efficiently mobile lateral hamstrings! Try out this stretch of the week, brought to you by FlexibilityRX, and experience the difference in your squats for yourself!


You Wanted a Change…

“When I started the program, I really didn’t know what to expect but I knew I needed some change. I knew I couldn’t see the changes I wanted over night, but I had reached rock bottom. I took things one day at a time prior to this program, starting by cutting out fast food, eating less carbs, and joining a gym for some exercise. When I decided to try the program, the first phase was much easier than I imagined and I still began to lose weight. The second phase kicked in high gear combined with joining CrossFit Scottsdale, I was shredding body fat faster than I imagined. The third phase began and before I knew it my body was already adapting and burning fat on its own, seemingly jump-starting my metabolism into overdrive. I feel healthy again and rediscovered my passion for a healthy lifestyle. The program reminded me that healthy living is not dieting, it’s a lifestyle change.”


The picture is from late march to late June, 3 months, just over 90 days. 


Started at 215 lbs at 23% body fat

Shown at 195 at 15% body fat, 20 pound reduction


-Mike Sotak


You wanted a change. Whether you wanted to get off the couch or string 30 muscle ups together you wanted a change. That is what brought you through the door the first time you entered CrossFit Scottsdale. Now is your chance to take the next step of success.


Mike’s success was derived from following a plan. That plan follows a three phase program. Not only is it a reprogramming of your bio-chemistry, but a creation of new habits. It is not the lack of knowledge that holds us back from fitness success, it is incorrect implantation.


Your success is what you practice, not what you know. Perfect practice makes perfect.

(***Secret – the plans you follow build your habits. Your habits breed your results***)

Step 1:

Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK


Step 2:

Sign up for the Advanced Nutrition Tactics Seminar at CrossFit Scottsdale

Learn your plan

Step 3:

Execute your plan, Reap the Rewards

We start on September 7th (Kickoff meeting is the 3rd)

Sign up now to Jet-pack your desires into realities.

Join the Whole Life Challenge.

Enter the Code: WLCRYGYYdJtK



A Week of Celebration


Programming for Tuesday, August 20, 2013

CrossFit Scottsdale’s 5th anniversary is really a celebration of our athletes, as it is YOU who have made us the incredible community and gym that we are today. To show all of you our appreciation, we invite you to enjoy one week of unlimited classes, beginning Monday 8/19, through Saturday 8/24. And of course, don’t forget about our Birthday Bash beginning at 6pm this Friday, the 23rd. This week we celebrate all of your personal accomplishments, and all of those you helped CrossFit Scottsdale achieve over the last five years!


Dynamic warm up
Ring row + false grip pull through + stabilization + tuck + l-sit
Kipping pull up technique
Strict pull up x5
Strict dip x5
1 Minute jump rope ,x3 rounds, rest 2 min after each set
400 Meter run or 500 meter row

Eyes on the Prize of Wellness


Programming for Monday, August 19, 2013

Wellness is not something that you either have or you don’t. Rather, it is something that we must commit to ourselves from moment to moment. In this sense, wellness is nothing more than the result of a series of decisions: A decision to eat the food that will fuel our bodies rather than weigh us down; a decision to be a conductor of our own energy by being active rather than letting it become stagnant and stale; a decision to have a long term focus upon our lives and doing the things now that will makes us feel better later. Wellness is a process. Let us honor the ups and down, successes and failures, and always keep our gaze afixed to the prize of a well, happy, and productive life.



Snatch barbell progression
3 Position power snatch 3 reps of each position
Choose 6, 8, or 10 burpees to perform AFAP EMOM x7 min

SICFIT Scottsdale Presents USAW


Programmin for Saturday, August 17, 2013

If you want to get this killer workout in today you are going to have to wake up early for it! Classes are limited to only the 8am and 9am time slots only today, as we have a class full of olympic lifting junkies to make room for come noon-time. To everyone enrolled in the USAW certification class, we wish you luck and can’t wait to hear about what you learn!


Thruster + Pull up
LIFE: 9x barbell thrusters + 9 ring row pull ups + walking rest 2 min, repeat x5
FITNESS: 15x thrusters 65# + 15x jumping pull ups + walking rest repeat x4
SPORT: 21x thrusters 95# + 21 kip/butterfly pull ups + walking rest x3
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